Finding Joy Using the G.L.A.D. Technique
I’ve been thinking a lot lately about what it means to be joyful. Where does joy come from? How can I be more joyful? What IS joy?
The simple truth is that JOY is an inside job. No amount of money, relationships, successes, or experiences will make you more joyful than you are at this moment. Nothing in the external world will bring you joy unless you’ve already found it within yourself.
If joy is not to be obtained, then it must naturally exist when regrets of the past or worries about the future are not distracting the mind from the beauty of what is unfolding now. If joy already exists within you, as your natural state of being, you’re simply in the process of polishing your mind and heart so that your true joyfulness can shine through.
If we want to be joyful (which is a definite need in the world right now) we have to make a commitment to look for the good in everyone and everything around us. If we constantly complain or focus on what sucks, we are nowhere near the vibration of JOY.
If we look to the law of cause and effect - what we put in we get out, then when we deliberately look for the good, we naturally must attract more people and experiences to feel good about.
So, with that in mind let me introduce you to the G.L.A.D technique...
The G.L.A.D. Technique was developed by Donald Altman as a particularly useful approach to developing a positive attitude towards life. It is designed to help people pay attention to positive things that are around them all of the time, but that frequently go unnoticed.
The G.L.A.D technique is a series of questions to reflect on at the end of each day, that you can note down. It’s best if you can practice the technique every day, for at least three weeks. After three weeks, your “positive mindfulness” will become a habit. After three weeks, you might want to use the prompts just once a week, but it’s advisable you still do it on a regular schedule (for example every Sunday night).
Developing “positive mindfulness” is particularly important for people who are stressed and depressed, but it should also be considered a resiliency tool that can help you find more daily happiness in your life.
You can keep your writings together and look at them from time to time, or you may want to share the positive experiences you write down with a friend.
In a notebook or journal, write down your answers to the following...
Learning to be G.L.A.D.
G - Something you were grateful for today. Think of something very basic you are grateful for. It could be something as simple as the sunlight or the nourishing food you eat.
Now think of something truly important in your life like a meaningful relationship, kids, friends, or your health.
L - Something you learned today. Write down something positive you learned about yourself today. It might be something you already knew, but it came into focus today.
Write down something you learned about another person today. Again, it might be something you were already aware of, but you were more aware of this quality today.
Write down a fact you learned today that made you curious or more aware of the world around you.
Write down how something you learned today changed your perspective of yourself or the world around you in a positive way.
A - One small accomplishment you did today. Many people feel that accomplishments have to be big important tasks, but it’s the little things that make a difference in your life. Perhaps you are working on a goal like exercising more or eating healthier or finding a new job. Small steps towards your goal are important accomplishments. Write down something you accomplished today.
D - Something that brought you delight today. What made you laugh or smile?
What small thing of beauty did you see today?
What did you hear today that lifted your spirits? A song? A child’s voice? A joke?
Now close your eyes and think of your day and what you wrote. Breathe deeply for a few minutes and visualize a positive image from the day. Write down any insight or realization you have from this exercise that you want to remember.
I love this quote from Russel M.Nelson:
“The joy we feel has little to do with the circumstances of our lives and everything to do with the focus of our lives.”
Wishing you much joy.
Jemma xo
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